Running Tips From A Pro
During the City Fit Girls Fitness Retreat , I attended a running workshop. As my right meniscus is healing, I have a great aspiration to run again. I’d like to train for a half marathon and finish injury free. This running clinic gave me some great tips and direction on where to take my training program focus to.
What I learned From running Pro Leslie:
- Know what to wear for running. The proper gear is very important. when you run your body increases 15-20 degrees higher.
- Change your running shoes every 300 miles. It is important to get fitted for the proper running shoe to prevent injuries and foot pain.
- A remarkable tip was how to know how old a running shoe is before you buy it. Look at the last two #’s of the serial # on the tongue. It will have a date on it. DO NOT BUY shoes that are more than a year old. Shoes that sit on the shelve looses there stability. Great tip to know. Just because they are inexpensive doesn’t mean you are getting a great deal. You could be buying your way into a pain in the butt literally.
- Properly fuel for the type of run you will do. When running a 5K which is generally 40 minutes or less your post workout meal the night before is good fuel.
- When running longer than 45 minutes you need carbs. when doing hill or speed work you need carbs. Honey is a fast acting protein and great for long distance runs.
- A great running light snack. peanut butter and honey on a whole grain bread.
- It is always idea to carb load systematically the week before. Example The Broad Street Run. This is something new I tried this year. I feel most times that I carb load the night before that my nervous system has burned off all those carbs in anticipation to get the race over with. Just hypothetically thinking.
- Potassium and sodium are needed after your long runs.
Training Focus TIPs I walked away with from this running clinic:
- PR (personal Record) races you must train for.
- Tempo/ Interval runs are mean to help you run faster. The most effcient way to run faster is to challenge the lactic threshold to sustain it!
- Running is 10% physical and 80% mental.
- The long run is meant to build endurance being on your feet and should be 1 minute slower than race day pace.
- Cross Training exercise Plyo, dead-lifts, planks and core strengthen moves.
DO YOU HAVE ANY EXPERT TRAINING TIP YOU CAN SHARE THAT HAS HELPED YOU BE THE RUNNER YOU ARE TODAY!